Building muscle mass is a rather lengthy process. But if you add diet and protein shakes in addition to exercise, things go much faster. The main thing is to follow the trainer's recommendations and not overload the body.
Instructions
Step 1
At the initial stage of training, consult a professional trainer. He will immediately determine which muscle groups require serious improvement, and which are sufficiently pumped up and you just need to maintain their shape. Then he will write down a training course in which the first fifteen to twenty minutes will be necessarily allocated for cardio loads (exercise bike, treadmill, fitness). And the rest of the hour - an hour and a half - for classes on strength simulators. The instructor will also tell you which dumbbells and weights to start training with. It will build up gradually so as not to damage the ligaments and the spine.
Step 2
Drink at least two liters of water a day. The liquid speeds up the metabolism, the muscles grow faster. In addition, during exercise, lactic acid is produced, which in large quantities is harmful to the body. Its excess is excreted along with water. Just remember that you cannot drink a lot during training, heart problems may begin. Consume a maximum of 250 milliliters of liquid in small sips in two hours.
Step 3
Drink a protein shake after your workout. It consists of plant or animal proteins, enriched with minerals and vitamins, which the body loses in huge quantities with sweat, during exercise on strength machines. The cocktail replenishes this loss and provides the muscles with the proteins they need to grow. It should be consumed after training. It is then that the process of restoring proteins and glucose in muscle tissue begins. And the protein blend will nourish them perfectly.
Step 4
Pay special attention to your diet. For a rapid increase in mass, the main part of the diet should be proteins - lean poultry, beef and vegetables rich in fiber - cucumbers, tomatoes, cabbage, zucchini. Foods that are high in carbohydrates - bananas and all kinds of grains - are best consumed before exercise. They give the body a huge boost of energy, which is so necessary for strength training.
